Being overwhelmed is a terrible feeling. Thinking about all you have to do with the little time you have can be a scary thought.
Feeling overwhelmed can be frustrating, and there are definitely a few things we need to look at when we’re in this situation. Especially if we have chronic pain, a disease state, or we’re trying to lose weight. Being overwhelmed makes it so that we’re less productive and less efficient. We need to look at how our minds and thoughts are working.
Most of the time when we’re overwhelmed, we are fragmented. The following tips can help you get back to doing the things you want to be doing and get the results that you want.
1. Breathe.
I know this sounds simple and basic, but it can really help. Often, when we’re overwhelmed, we’re not breathing that well. We’re breathing from our chest or our neck. We want to learn how to elongate our breath and to be conscious of this.
A quick exercise that can help with feelings of overwhelm or stress is to put your left hand over your heart, and the right hand below the belly button. Take around five to 10 breaths into both hands, and elongate the exhale. After those five to 10 breaths, you’ll feel more centered and be more present.
When we’re overwhelmed, we’re often overthinking and aren’t really in the present moment. We’re either in the future or the past. We need to come in the present moment and elongate that breath.
2. Organize.
Whenever I’m overwhelmed, I have to be able to organize. Try making a to-do-list and a won’t-do-list. Looking at the distractions that might be coming in and what things you don’t want to be doing. Also, we’re looking at time management. We’re usually stressed or overwhelmed because we don’t have time. You need to be clear on where your time is going and be conscious of that. Also, see if you can incorporate new routines and habits. Then you can start planning out time so that you know what to expect. Hopefully, this helps you relax.
3. Respond vs. React
When we’re overwhelmed, again we’re not breathing that well, we’re stressed, and we might be triggered easily. We want to be able to take a step back, and see if we can respond versus react. Reacting is going to take up a lot of energy and time, especially with our thoughts. Our thoughts might be encompassed in that thing that we were triggered by. Work on how you can respond versus react in certain situations.
4. Take it one day at a time.
When I’m overwhelmed and there’s a lot going on, I look at one day at a time. I might even break it down to one hour at a time if I have a busy day.
I learned this during my time as a runner and athlete when I was younger. I’d be running up hills and competing in long-distance races, and I remember my coach telling me, “One step at a time. Just focus on the next step, don’t think about five minutes from now.” It’s being able to focus and take it one step at a time so you’re not overwhelmed.
5. Learn to say “no.”
This is a big one, especially if you’re a yes person, saying yes to lots of things.
It’s learning how to say “no” with grace and setting up proper boundaries with your time. Make time and prioritize for what’s important to you.
When I was struggling so much after my injuries, at first I was still a yes person. I would say, “yes” to everyone and everything. I was finally forced to learn to say “no” and have boundaries if I was going to heal. This was such an amazing skill set to learn. Now, I’m able to flow a lot easier because I know how to say “no” when it’s appropriate.
6. Journaling
It’s important when you’re overwhelmed to write things out because that finishes and completes the thought process. Journaling might be a great way to express yourself because if we’re overwhelmed, we’re not able to express ourselves fully. I recommend journaling when you feel overwhelmed.
7. Eat a blood sugar-stabilizing diet.
If we’re overwhelmed, we’re usually up and down and all over the place in terms of blood sugar levels. Our glycemic levels might be up and down. We have to learn how to stabilize our blood sugar to have all-day energy and to sleep well at night.
We need to eat nutrient-dense foods and use skill sets and strategies so that you can stabilize things.
If I’m overwhelmed or stressed, I’m always trying to find the most basic things to eat. Digestion is a very energy-consuming process. I want to make sure that I’m setting myself up for success.
When you’re overwhelmed, what do you do to relax? I can’t wait to hear your comments below!
